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9/7/2021

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Warm up:

10 Nerve Floss/side

then 2 rounds:

  • 10 X Band Walks/direction
  • 10 Single Leg RDL/Leg
  • 10 Reverse Step Ups/Leg

then

Seated Squat Jump 3×3

Strength:

4 sets:

  • 7 RDL – increase weight from last week
  • 10-15 Ring Leg Curls

Accessory/Conditioning:

3 sets:

  • 5 Front Squats
  • 30 Wall Balls or Air squats
  • 2 min EASY Row/Bike/Run

Core:

Every 2 min for 3 sets:

  • 5-10 Strict Toes to Bar or Hanging Knee Raise + 5-10 Kipping Toes to Bar or Hanging Knee Raise